Sunday Oct 1 |
 | Orienteering race (WA Champs Day 2) 1:30:00 [4]**** 14 km (6:26 / km) | |
| shoes: silva k80 |
| 2nd again behind jules this time. A bloody tough race, hot steep thick and rocky. Dies in the last part where jules was strong but the orienteering was starting to flow again. |
| Running warm up/down 25:00 [3]4 km (6:15 / km) | |
| shoes: silva k80 |
| To stuffed and sore to warm down, had a swim in the ocean instead plus a coke and a pub squash, classic! |
Saturday Sep 30 |
| |
| Event: AUS National Championship Carnival
|
| Orienteering race (WA Champs Day 1) 50:00 [4]**** 8 km (6:15 / km) | |
| shoes: silva k80 |
| Ran ok finished 2nd after Grant, a couple of controls where a bit questionable but better orienteering than last wk at the act champs. |
| Running 30:00 [2]4 km (7:30 / km) | |
| shoes: silva k80 |
| Warm up and down for wa champs. |
Friday Sep 29 |
| Road bike 2:00:00 [2] | |
| shoes: sidi genius road shoe |
| Cruised round nth canby with tq and acejase in the morning. nice morning and a great coffee at sfoglia then me and tq got nailed by the maggie in front of a traffic jam of spectators. |
| |
| C • traffic jam 4 |
Thursday Sep 28 |
| Note | |
| |
| tried to run today but my knee was too sore again so i limped over to a brick wall and stretched in the sun for 20min again - hope it helps. |
Wednesday Sep 27 |
| Running 20:00 [2]4 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| This was going to be a longer tempo training but after 10min my knee was so sore it would have been a tempo limp so i limped home instead and stretched for about 20min in the sun which normally makes it a bit better.
Also i saw a brown snake for the first time of the year today. it was about 1m sunning itself stretched right across the track on mt painter, jeez it was fast when it finally decided to move. i was keeping a pretty good eye on the track from then on. |
| Orienteering 1:00:00 [3]8 km (7:30 / km) | |
| shoes: silva k80 |
| Night orienteering training with the cockies on mt majura, control picking on 4 short loops. My knee was a bit better this arvy but still pretty sore. At least the orienteering got a bit better towards the end, hopefully i can get a bit of rythm on the weekend at my first nol races for the year. |
Tuesday Sep 26 |
| Road bike 2:30:00 [3] | |
| shoes: sidi genius road shoe |
| Tour de Gus as its called these days, it was bloody freezing going down into coppins crossing and my ears have been hurting all day as a result. There was only 4 of us so we got a fair bit of time on the front and it felt like pretty hard work to me esp up out of cotter. The others laughed at me when i ordered banana bread at Gus', it went of the menu ages ago apparently. i had forgotten the price of bananas was $15 kilo after the cyclone. |
| Running intervals 18:00 [5]5.5 km (3:16 / km) | |
| shoes: nike zoom elite 2006 |
| 6 x 3min intervals with 1 min recovery on the track around Mt Rogers. I ran the first 3 anti clockwise and then tried to get back to the same point doing the last 3 clockwise but failed by about 15m. It was a good session anyway even if i didnt feel the greatest, unfortunately i will prob be arrested for not running to the top. |
| |
| C • criminal 2 |
| Running warm up/down 32:00 [3]6 km (5:20 / km) | |
| shoes: nike zoom elite 2006 |
| Plus the recovery for the intervals. |
Monday Sep 25 |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Easy jog with Al to the top of Mt Rogers and back, apparently its against the law not to run to the top if you do a run there. |